19
Mar
Monday, March 20th
Heads up! You can get your USA Weightlifting SP-L1 Cert at Metropolis Fitness. The course is May 6 and 7. More details here.
WOD
Back squat
1-10-1-20-1-30
Post total load (add up all six barbell loads) to comments.
I’ve been looking forward to this workout for a while.
Go for max total pounds. If you have big numbers in your journal, you can use those to guide your selections. I would warm up as if you’re going to do a 1 rm, and then hit the 10. If you’ve got no idea what numbers to go for, consider: 90%-75%-93%-60%-95%-50%.
I’ve been looking forward to this workout for a while.
Go for max total pounds. If you have big numbers in your journal, you can use those to guide your selections. I would warm up as if you’re going to do a 1 rm, and then hit the 10. If you’ve got no idea what numbers to go for, consider: 90%-75%-93%-60%-95%-50%.
Don’t forget to submit your scores from 17.4 at games.crossfit.com by 8pm!
CFM Intramural Open updated here:
https://docs.google.com/spreadsheets/d/1QX42Qh1vyL7MSMwKnt_354JiX9xwlAVkynzMivsSXmo/edit?usp=sharing
I’m coming in this evening to do it if anyone would like to judge or join me.
835 total
185 1rm
All with terrible form
835 total
185 1rm
All with terrible form
155#, 135#, 160#, 80#, 160#, 80#
back squat
260-185-270-155-280(f)-135
270 felt fantastic so I made the jump up to 280. Walked it out and couldn’t believe how heavy it felt after having 155 on the bar.
Interesting one for sure
260-185-270-155-280(f)-135
270 felt fantastic so I made the jump up to 280. Walked it out and couldn’t believe how heavy it felt after having 155 on the bar.
Interesting one for sure
305-255-310-215-315-170
1570 total
I was conservative for 20 and 30 reps, probably could have gone a little heavier there
305-255-310-215-315-170
1570 total
I was conservative for 20 and 30 reps, probably could have gone a little heavier there
275-235-285-185-295-155
1430 total
Game plan: Ignore Rob’s numbers. But seriously, I’ll have what he’s having.
Weekly Weigh-In: 174.5, thank you St. Patrick.
275-235-285-185-295-155
1430 total
Game plan: Ignore Rob’s numbers. But seriously, I’ll have what he’s having.
Weekly Weigh-In: 174.5, thank you St. Patrick.
175
145
185
115 (this set was the worst!)
200 (pr)
95
915 total #s
175
145
185
115 (this set was the worst!)
200 (pr)
95
915 total #s
active recovery day
reps: 3-10-3-10-3-10
weights: 135-115-140-115-125-115
active recovery day
reps: 3-10-3-10-3-10
weights: 135-115-140-115-125-115
105, 85, 125, 65, 145, 65
Could have gone heavier on the 20 and 30…next time!
105, 85, 125, 65, 145, 65
Could have gone heavier on the 20 and 30…next time!
145
120
147
95
152
80
739 TOTAL
145
120
147
95
152
80
739 TOTAL
Back Squat (low bar)
1 – 275
10- 240
1 – 300
20- 190
1 – 315
30- 170
Total 1490
Wore a belt on all singles, no belt on 10, 20, and 30.
Then,
Sunday makeup:
5 rounds
10 KB clean and jerk 1.5 pood (24kg) each
3 ring muscle ups
9:43
Blazing!
175-145-185-120-190-120
935
175-145-185-120-190-120
935
345(1) 315(15) 345(1) 225(20) 355(1) 185(30)
1770 total
“Full Circle ”
2 rounds
75 cal bike splits (5:50, 6:31)
125 double unders
2k Row (8:01, 7:50)
33:14 Rx’d
#fuerte!
345(1) 315(15) 345(1) 225(20) 355(1) 185(30)
1770 total
“Full Circle ”
2 rounds
75 cal bike splits (5:50, 6:31)
125 double unders
2k Row (8:01, 7:50)
33:14 Rx’d
#fuerte!
103 83 108 73 113 58 #538
103 83 108 73 113 58 #538
365(1)-315(10)-365(1)-235(20)-375(1)-195(30) = 1850
about 10 into the set of 30 I was wishing I took off the belt.
1: 103; 10: 83; 1: 118; 20: 73; 1: 123; 30: 58
558 total
1: 103; 10: 83; 1: 118; 20: 73; 1: 123; 30: 58
558 total
95-75-95-60-95-45
465 total
Whew, so sorry I missed this workout. Not. What’s with the rep scheme? ???? I Fhitting Roomed it tonight as they are now my new neighbors on the UWS. Holla!
This is a workout you don’t want to miss! Rep scheme is unique and not something we always do, but that’s why it’s so great! Constantly varied and functional! 🙂
Shoutout to Eroc, assault bike was part of the workout ????
Fhitting room is constantly varied and functional ????
Whew, so sorry I missed this workout. Not. What’s with the rep scheme? ???? I Fhitting Roomed it tonight as they are now my new neighbors on the UWS. Holla!
This is a workout you don’t want to miss! Rep scheme is unique and not something we always do, but that’s why it’s so great! Constantly varied and functional! 🙂
Shoutout to Eroc, assault bike was part of the workout ????
Lizzie I may do it on Wed…or Sunday ????
Fhitting room is constantly varied and functional ????
#Alternativefacts
Get that #fhix.
this is a funny thread. my two cents- i found CF bc of TFR and Eric so that is a great thing in my view. we should encourage each other to be healthy and active no matter – keep moving!!!
17.4 195Rx TB 9:05
17.4 195Rx TB 9:05
133/ 103/ 113/ 83/ 143/ 73 =648 ????????????
133/ 103/ 113/ 83/ 143/ 73 =648 ????????????
280-235-290-185-300-155=1445
110-85-112-75-114-65 = 561
110-85-112-75-114-65 = 561
275-225-285-175-305(pr)-135
Total 1400
275-225-285-175-305(pr)-135
Total 1400
Hot yoga
#constantlyvaried
Vinyasa
Hot yoga
#constantlyvaried
Vinyasa
165-125-170-105-175-85. Wet noodle legs!! Loved this one
Whoops. 825 total
oh hi!
165-125-170-105-175-85. Wet noodle legs!! Loved this one
Whoops. 825 total
oh hi!
watched DTM, Derek, and Erin crush 17.4
then mobilized and did 3×8 Back Extensions and GHD Situps
jo, thanks for judging and keep me honest! 177rx
watched DTM, Derek, and Erin crush 17.4
then mobilized and did 3×8 Back Extensions and GHD Situps
jo, thanks for judging and keep me honest! 177rx
135-125-145-105-155-85
750 total
Fun/interesting rep scheme!
175-135-175-105-175-85 = 850
175-135-175-105-175-85 = 850
155-120-150-95-150-75. Legs still recovering from Sat’s WOD and Sunday’s 9-mile run.
155-120-150-95-150-75. Legs still recovering from Sat’s WOD and Sunday’s 9-mile run.